WOD
“Death by Burpees”
With a continuously running clock perform:
1 Burpee on the first 1 minute
2 Burpees on the second minute
3 Burpees on the third minute
…
Continuing this for as long as you are able
Score = last full round completed plus any additional burpees you get in next round
STIMULUS
Total time: 10-20 minutes
*White Board Chat:*
Do not let the “Death By” title intimidate you on this workout today. Is this going to be challenging? Yes. However, the real benefit of CrossFit isn’t just about the physical adaptation, it’s also about psychologically adapting; consistently moving outside of our comfort zone expands our experiences and will help us gain confidence in challenging tasks inside and outside the gym. At the beginning of the workout, when you perform 1 burpee on minute 1, you will say to yourself “wow this workout is so stupid, I can’t believe this is all we’re doing – what a waste of my time.” By minute 10, you will say, “holy sh#t this is gnarly, I take back what I said.” Our goal is to get everyone as close as we can to completing minute 10. Anywhere after that up to minute 12 where we do not finish the set number of burpees in that minute, we will take 1 minute off, then on the next minute, you will perform 5 less burpees than you did on the final round you completed and hold that number for 3 more minutes. For example, if you finish round 11 (minute 11) but then fail to reach 12 burpees in minute 12, rest all of minute 13, then from minute 14-16 perform 6 burpees each minute. If you make it past minute 12 and are into minute 13, call it a day there depending on how you are feeling and if you want to a few more back-off sets for 3 minutes, that is fine as well!
*Modifications*
1. Burpees
– If we are building our capacity towards reaching 10 burpees in one minute on that 10th round, get as far as possible up the ladder, take one minute off, and perform 4 less burpees than you fully completed at the top of each minute after that through minute 15 (stopping at minute 16)
– If we are unable to go all the way to the ground due to an injury, perform squat thrusts (a 1/2 burpee where you kick to the top of a plank) instead
– If we are unable to use our arm(s) due to an injury, perform jumping air squats